30-Minute Bodyweight Tabata Workout (No Equipment)

No equipment needed for this fast-paced, bodyweight TABATA WORKOUT! There are four Tabata supersets in this workout, with options for high impact HIIT Tabata intervals or low impact Tabata exercises. This is a quick and effective bodyweight Tabata workout that will challenge your musclar endurance and burn calories!

*You also can view this 30-Minute No Equipment Tabata Workout on YouTube. While you’re there, SUBSCRIBE to our YouTube channel to get all the newest workouts!

Jump to Tabata Workout Outline

What is a Tabata Workout?

Tabata training is a form of high intensity interval training (HIIT workouts). It’s all-out max effort for a short amount of time, followed by a brief rest. 

A true Tabata workout is 20-second intervals of work, followed by 10 seconds of rest; repeated x 8 rounds (for a total of 4 minutes of Tabata training).

Short bursts of HIIT to really raise your heart rate, with limited rest. Which is why Tabata workouts have been named the “4-minute, fat-burning workout.” A great workout to spike your metabolism for weight loss.

Tabata is named after the researcher Dr. Izumi Tabata who discovered the benefits of Tabata back in the ’90s. His research found that training for short, intense periods of time was more effective in boosting aerobic and anaerobic capacity than an hour cardio workout of moderate intensity exercise.

Tabata style workouts are short, intense and effective.

Bodyweight Tabata Workout At Home lateral bound

30-Minute Bodyweight Tabata Workout At Home

This is a TRUE Tabata Workout. AKA the no equipment, full body fat-burning workout you need to try!

This Tabata workout consists four bodyweight Tabata exercises. You’ll perform each of these exercises for 20 seconds of MAX EFFORT, followed by 10 seconds of rest; repeated eight times for a total of 4-minutes per exercise.

And we’ve added a warm up, cool down and one bonus core move per Tabata superset, making this a 30-minute workout (20 minutes of Tabata training, 10 minutes of warm up, cool down and core)!

Workout Equipment:

No equipment, just your bodyweight. 

My oversized yoga mat is from Gorilla Mats — I have the Extra Large Premium Exercise Mat (8′ x 4′ x 1/4″) .

**Gorilla Mat DISCOUNT CODE NourishMoveLove

Workout Instructions:

Click here to follow along with the Full Body Tabata Workout Video at the top of this post.

I’ll coach you through each 4-minute Tabata interval, keeping track of the time, providing form cues and modifications.

Alternatively, work through the four bodyweight Tabata exercises below at your own pace.

The Tabata Workout Looks Like This:

  • 4 Tabata Circuits (one bodyweight Tabata exercise per circuit)
  • 20 seconds work, 10 seconds rest, repeating the same exercise for 4 minutes (X 8 sets)
  • Followed by a 40-second core burnout exercises at the end of each circuit. Then rest for 20 seconds before moving onto the next Tabata circuit.

Bodyweight Tabata Workout

1. TABATA ONE:

Squat Jacks (Modification: Squat Heel Tap), Repeat x8 Sets
*40-Second Core Burnout: Squat Hold Burpee

2. TABATA TWO:

Push Up Plank Jack (Modification: Kneeling Push Up Plank Toe Taps), Repeat x8 Sets
*40-Second Core Burnout: Superman Prone Flys (Modification: Bird Dog)

3. TABATA THREE:

Lunge Jumps (Modification: Step Back Lunges or 2-Pulse Lunge Jump), Repeat x8 Sets
*40-Second Core Burnout: Army Crawl + 2 Knee Drives (Modification: Kneeling Plank Army Crawl)

4. TABATA FOUR:

Lateral Squat Jumps (Modification: Lateral Squat Taps), Repeat x8 Sets
*40-Second Core Burnout: Low Plank Dolphin (Modification: Kneeling Plank or Rolling Knee Plank)

4 Bodyweight Tabata Exercises + 4 Core Burnout Exercises

TABATA ONE: Squat Jacks

Modification (pictured on right): Squat Heel Taps

Targets: The legs, butt, quads, outer and inner thighs and calves.

squat jacks | bodyweight tabata exercise

How to do a Squat Jack:

  1. Start standing feet hip-width apart, core engaged, shoulders over hips.
  2. From this standing position, “jumping jack” your feet out wide as you drop your butt down into a wide squat. Aim to bring one of your hands to touch the ground between your feet if that’s available to you.
  3. Explosively stand tall, squeezing your inner thighs to “jumping jack” your legs back together, and return to the starting position. Think, wide at the bottom, narrow at the top.

CORE BURNOUT ONE: Squat Hold Burpee

Targets: Every muscle group in the body — legs, glutes, quads, arms, shoulders, back, abs and core.

bodyweight Workout | squat hold burpee

How to do a Squat Hold Burpee:

  1. Start in a high plank position, shoulders stacked over wrists, core engaged. Hold high plank for 3 seconds.
  2. Then step or jump your feet outside of your hands, landing in a low squat position. Hips go back and down, as if you’re sitting in a chair. Option to raise your hands overhead. Hold a low squat for 3 seconds.
  3. Replant your hands to the mat and step or jump back to high plank position.
  4. Return to the starting position and continue to alternate 3 second holds of high plank and low squat.

TABATA TWO: Push Up Plank Jack

Modification (pictured on right): Kneeling Push Up + Plank Toe Taps

Targets: Upper body muscles – chest, shoulders, triceps, abs, core and inner and outer thigh muscles.

push up plank jack | no equipment workout

How to do Push Up Plank Jacks:

  1. Start in a high plank position, shoulders stacked over wrists, core engaged.
  2. Lower your body down towards the mat, leading with your chest as you perform a push up. Elbows fall back towards your body.
  3. Push back up to high plank.
  4. Hold high plank as you “jack” your feet out wide, then jack them back to center. Returning to the starting position.

CORE BURNOUT TWO: Superman Rear Flys

Modification (pictured on right): Bird Dog.

Targets: Entire posterior chain (backside of body) – upper back, shoulder, lower back, glutes, hamstrings and core.

superman rear flys | bodyweight workouts at home

How to do Superman Rear Flys:

  1. Lying on your stomach, stretch your arms and legs out away from your body. Goal post your arms at your sides (90 degree bend in each arm).
  2. Squeeze your glutes and hamstrings to engage your posterior chain as you lift your legs and quads off the mat.
  3. Hold this superman position as you, squeeze your shoulder blades together to lift your hands and goal posted arms off the mat. Hold at the top for a second, then lower your hands back to the mat with control.

TABATA THREE: Lunge Jumps

Modification (pictured on right): Step Back Lunges or 2-Pulse Lunge Jumps

Targets: Legs, glutes, quads, calves and core.

Lunge Jumps | bodyweight Tabata Exercises

How to do Lunge Jumps:

  1. Step your right leg back into a reverse lunge, dropping your right knee down towards the ground as you lower your hips until both knees reach a 90 degree angle, front thigh parallel to the floor.
  2. Keeping your torso upright, jump with enough force to propel both feet off the floor as you switch your stance mid-air (left leg back, right foot forward).
  3. Land softly in the reverse lunge position and power back up to continue this explosive movement.

CORE BURNOUT THREE: Army Crawl + Plank Knee Drives

Modification (pictured on right): Kneeling Army Crawl

Targets: Total body — shoulders, chest, triceps, back, core, legs, glutes, hamstrings and quads.

army crawl with plank knee drives | Bodyweight Tabata Training

How to do an Army Crawl with Plank Knee Drives:

  1. Start in high plank position with your shoulders stacked over your wrists; hands shoulder width apart. Pull your kneecaps up towards your belly and push your heels towards the wall behind you.
  2. Hold this position, maintaining a straight line with your body, gaze slightly in front of you.
  3. Drop one forearm to the mat. Follow by dropping the other forearm to the mat so you are in a low plank position with your shoulders stacked over your elbows.
  4. Perform two knee drives, pulling your left knee towards your left elbow and then your right knee towards your right elbow. Similar to performing a mountain climber.
  5. Push yourself back up to the starting position in high plank.
  6. Once in high plank, perform two knee drives (again pulling each knee to elbow).
  7. Repeat this high plank to low plank pattern with knee drives.

TABATA FOUR: Lateral Squat Jumps (Bounds)

Modification (pictured on right): Lateral Squat Taps

Targets: Legs, glutes, quads, hamstrings, calves and inner and outer thighs.

lateral squat jumps | no equipment Tabata Workout At Home

How to do Lateral Squat Jumps or Bounds:

  1. Stand with feet shoulder width apart, or a little wider.
  2. Engage your core and bend your knees as you lower your hips down into a loaded squat stance.
  3. Hold this loaded squat stance as you push off your right leg to laterally jump or bound to the left.
  4. Land softly in the loaded squat position.
  5. Then, push off your left leg to laterally jump or bound to the right.
  6. Repeat this side-to-side pattern while holding a loaded squat.

CORE BURNOUT FOUR: Low Plank Dolphin

Modification (pictured on right): Low Plank Hold or Rolling Knee Taps from Low Plank

Targets: Shoulders, chest, back, upper abs, lower abs, core, legs, glutes, quads, hamstrings and calves.

low plank dolphin | Bodyweight workout

How to do a Low Plank Dolphin:

  1. Start in a low plank position, forearms on the mat, shoulders stacked over elbows, core engaged.
  2. Pike your hips up; engage your core and push through your forearms to drive your hips up towards the ceiling. Keep legs straight and think “nose to toes”.
  3. Then, return to low plank position (“nose to fingertips”).

Forget fancy gym equipment; sometimes, all you need is 30 minutes and your bodyweight. Try this quick and effective bodyweight Tabata workout. If you give your maximum effort, it will kick your butt every time!

Literally this one always leaves my glutes sore for a couple of days.

Pin this Full Body Tabata Workout

30 Minute Total Body Tabata Workout At Home

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10 comments
  1. I did this workout in a TN library parking lot while my daughter took a test for her boating license. #priorities

  2. Holy Tabata! Loved it. However, I did this in Colorado on vacation at 6000 ft above where I live. Need some oxygen after this workout 😂

  3. Hi Lindsey! I’m writing to you from Madrid, Spain. I have 3 children and 45 years old. Two years ago I decided to get in shape and since then been doing strength exercises weekly. I’ve been training with you for 3 months now and that”s when I’ve seen the most changes in my whole body!! I’’ happy for that! Thanks for all your work, very good teamwork! Congratulations!

    • Jessica! This makes me so happy, thank you for sharing!! I’m so glad you are feeling strong and seeing results. I hope you are proud of all your hard work! Keep up the great work and keep coming back for more at home workouts! -Lindsey

  4. I love your workouts! Can’t wait to try this one out and good for you for killing this workout at 3.5 months postpartum!! That is no easy feat!

    • Thanks for checking out the workout Kathleen and so glad you love it! This sure is a tough one and I may have had to take some extra breaks! Just glad to be moving and feeling like myself again! Thanks so much for following along! xo-Lindsey